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Workouts

Thursday 3/18/10 CrossFit West Houston

By Rob | In Workouts | on March 17, 2010

WOD

“Team Murph”

1 mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile Run

  • Runs will be alternating 400 m Runs
  • For Pull Ups, Push Ups, Squats you can break it up however you want. Do all 100 pull ups before moving to push ups, break it into rounds of Cindy.

 

22 Comments to "Thursday 3/18/10 CrossFit West Houston"

  • Nicole G says:

    March 18, 2010 at 7:22 am - Reply

    Aw man! I love this workout! I am going to rock it old lady style at the Black Eyed Peas at the Rodeo tonight and have to miss it:( Who is up for a make-up NEXT Sunday with me?

  • Ana B says:

    March 18, 2010 at 8:58 am - Reply

    @Nicole G
    Let me know if you don’t get any takers, if you can wait til I’m back, I’m in! 🙂

  • Daniel J says:

    March 18, 2010 at 9:33 am - Reply

    I am going to hate missing this workout! I’m in for Sunday (tentatively).

  • Daniel J says:

    March 18, 2010 at 9:48 am - Reply

    Rob you always put awesome workouts on Thrusday!

  • Daniel J says:

    March 18, 2010 at 11:21 am - Reply

    Nicole I’ll join you for Sunday the 28th…

  • Nicole G says:

    March 18, 2010 at 2:08 pm - Reply

    Cool Daniel, this should be a good one:)

  • Chris M says:

    March 18, 2010 at 2:34 pm - Reply

    I just hit the jackpot of paleo recipes…. https://liveprimal.com/LPrecipes.pdf

    y’all enjoy

  • Daniel J says:

    March 18, 2010 at 3:51 pm - Reply

    Thanks for sharing Chris!

  • Kristen says:

    March 18, 2010 at 4:01 pm - Reply

    Awesome recipes Chris, thanks for posting!

  • rob says:

    March 18, 2010 at 4:06 pm - Reply

    Did not have time to do Murph. So I did Mondays
    DL 225-245-265-275-285

    Met Con 11 rounds

  • rob says:

    March 18, 2010 at 4:10 pm - Reply

    I like to think I do awesome WOD’s everyday:). Thursday is no different then anyother day:)!

    So if anybody is man enough to do the Full Murph on Sunday 3/28 at Memorial Park early in the morning 8: to 8:30 ish with CFWH shirts I will do it too!

  • Mike S says:

    March 18, 2010 at 7:23 pm - Reply

    I would have liked to been able to perform this one as well and unfortunately will not be here on Sunday to participate. But I am planning to do this the first chance I get to after arriving in China.

  • Mel V. says:

    March 18, 2010 at 7:49 pm - Reply

    I was lucky enough to have Tricia as a partner!

    WOD: 31:10

  • Daniel J says:

    March 18, 2010 at 8:05 pm - Reply

    Your on Rob… I’m up for the challenge! jajajajaja

  • Daniel J says:

    March 18, 2010 at 8:08 pm - Reply

    @Daniel J
    “Your’re”

  • Reese says:

    March 18, 2010 at 8:41 pm - Reply

    Aja was my partner, he used a 25# vest . . . I did not!
    WOD: 27:5? I think it was 56 or 58 seconds.

  • Vanessa says:

    March 18, 2010 at 9:16 pm - Reply

    Ran for 35 mins
    5 rounds
    10 pull ups
    10 slam ball abmat sit ups
    10 push ups

    should have given my raw hands more time to rest and skipped the pull ups, but I really missed them!!! 🙂

  • Steph D says:

    March 18, 2010 at 10:24 pm - Reply

    31:18 with Chris as a partner… He slugged through this with the weighted vest as well (I did not). Those rounds of Cindy are especially tough after the run, even with a bit of rest.

  • Nicole G says:

    March 19, 2010 at 8:27 am - Reply

    @Rob and Daniel- Memorial Park Murphy is ON! Which pullup bar will we use? I have a hard time with grips on the ones I have tried.

  • Jake says:

    March 19, 2010 at 9:08 am - Reply

    half murph…..20:13….had to fly solo with the odd number of people.

  • Kimberly says:

    March 19, 2010 at 9:10 am - Reply

    33 minutes and change with james. cindy felt good except for the new rip on my right hand in a place that i’ve never ripped before… d’oh.

    chris, i’ve had that link for a while and there are lots of good recipes there 🙂 i’m eating the turkey cabbage meatloaf today (and have been all week)!

  • rob says:

    March 19, 2010 at 1:48 pm - Reply

    @Nicole G
    Start at 0 and run towards the driving range. The mile marker for that direction ends up just before the Pull Up station on the south side. It is perfect for Murph as I have done it there a couple of times.
    As for the bars Nicole, “Constantly Varied Functional Movement” includes different pull up grips:) and double unders on grass as we found out last week!

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